This is the perfect pasta recipe if your a looking for a Low FODMAP dinner that doesn't taste bland.
Sometimes it can be hard to find a tasty low FODMAP pasta recipe but it doesn't have to be bland!
They key to making a great low FODMAP pasta is to find low FODMAP alternatives to ingredients and to check for low FODMAP quantities....
For this recipe, utilising an onion and garlic infused olive oil is the way to go, it tastes great! Being on a low FODMAP diet isn't necessarily the be all end all, this is where sticking to low FODMAP quantities will save you taste wise.... For example, this recipe I added celery and red wine, two FODMAP ingredients. The key here is that if you refer to the MONASH LOW FODMAP APP a serving of 10g of celery per meal is considered low FODMAP and safe to eat, therefore, this recipe includes 40g of celery, since it serves 4 people. Keep in mind, you will end up having leftover sauce!
Same goes with red wine, a low FODMAP serving is 150ml per meal, meaning you don't have to cut it out completely! Watch out for those portions.
The longer you allow this pasta sauce to simmer, the tastier it will be. I recommend simmering the sauce for a minimum of 45 minutes and a maximum of 60 minutes. Another tip is rather than adding 50ml water, I add a dash of water into each empty diced tomato can then swish the water around the can and pour the remaining tomato juices from the can into the sauce. Since this is not your normal pasta sauce, a fair amount of salt will be necessary to balance out the flavours and break the acidic taste. I recommend you continue to taste test the sauce before serving!
Follow along with the video below:
If you enjoyed this recipe, I would love to hear from you!
Pork and Veal Spirals (FODMAP Friendly)
Serves: 4-6 Prep Time: 5 mins Cook Time: 50 mins Total Time: 55 mins
2 tbsp garlic and onion infused olive oil
40g fresh celery
1 large carrot, finely sliced
500g pork mince
500g veal mince
Salt and pepper to taste
3x400g cans diced tomatoes with tomato paste
2 tsp brown sugar
150ml red wine (optional)
¼ tsp nutmeg, ground
2 sprigs fresh rosemary
Handful of fresh basil
350g gluten free spiral pasta (I use San Remo)
In a large pot over a medium to high heat, heat the olive oil.
Add the celery and carrot, cook stirring until softened. Add the pork and veal mince, season with salt, pepper and cook, stirring occasionally until no longer pink.
Add canned tomatoes, along with water, sugar, wine, nutmeg, and rosemary. Cover and bring to a boil, then reduce the heat to low and simmer with the lid on for 45 minutes stirring occasionally. After 45 minutes, add the fresh basil and simmer for an additional 5 minutes. If the sauce still tastes acidic, continue to add salt until you get the perfect balance.
In the meantime, cook the pasta as per packet directions. Drain and set aside.
In a bowl add the cooked pasta, pour over your desired amount of sauce and top with parmesan cheese and additional fresh basil. Serve and enjoy!
Store this pasta in the fridge for up to 3 days.
Nutrition Information (per serve):